Aerobic Base Training for Soccer

I was trying to find some information on aerobic base training, specifically for soccer, but I couldn't find much. Would something like running 3 miles 6 times a week, and gradually building up to more miles be a good training routine? I was hoping someone would have some knowledge on this.

One of the things you may want to consider and the artcle touches on this is base training doesn't need to be straight running. Do some dribbling/ball handling work at a slower pace for a longer period of time, you get more bang for your training buck.

Also check with your coach as to off-season training either with the team or on your own. He/she is probably your best resource as they know your strengths and weaknesses.

When using running as training to improve in soccer, perhaps the "fartlek" runs are going to be very beneficial for you. These types of runs will also mimic the sudden increases in pace that you will encounter on the soccer-field.

Hay, before spending all my afternoons running i used to have more fun and play soccer

I don't believe that running 3 miles 6 times a week is a good training. After I began training for harlf marathon I found out that although I could keep running for longer, you lose some explosive power that you need in order to get to a ball faster than the opponent.

When I was training for soccer (outside of any playing) we had only 2/3 practices a week, but none included more that 1 mile running continuosly. A lot of short sprinting 40-70 meters at 60%-90% of top speed and the more aerobic days included either hills or continuosly running for 4-5 minutes in a 20 meter space where you would go from one end to the other one and turn around. I feel this prepares you better for the type of running you'll be doing.

Amost no one spends time doing longer easy runs in soccer because they do not transfer well.

As a personal experience I was traininf for a HM a couple of years ago. I did it and achieved my objective at that point (1:35). On wednesday we had an important game and I played. Disuputed ball in the centerfield, I got there late and (boom) no more ACL, big strain Medial bla blha, and no running or playing for 6+ months.

The easy running and strenght training is focused off season for this reason.

Thanks a lot for the advice. I thought it would be best to do interval training after I have established a strong aerobic base. But it seems as if that's not necessary. Should I skip the aerobic base training and go straight into interval training and sprints?

Wait. it really depends whether you are currently playing or not. Are you playing everyweek? If so I would go for interval training/speed or even short tempo runs.

Also, I like the aerobic runs but changin directions and having to stop and push again every 20/30 meters.

If you are offseason I would do more aerobic and weight training for some time and begin transitioning as it gets closer to season kickoff. Once you are playing I would keep my longer (and by this I mean long steady effort like marathoners do) to 2/3 miles and spend most time work on fast movements, intervals, sprinting, changing directions, etc.

Thanks a lot for the advice. I thought it would be best to do interval training after I have established a strong aerobic base. But it seems as if that's not necessary. Should I skip the aerobic base training and go straight into interval training and sprints?

Take a look at the article I posted earlier. The author suggests a resting heart rate below 60 for any athlete. Are you there yet? If not, you probably need to put more emphasis on building an aerobic base. As others have suggested, if you need to build this base long slow straight line running probably isn't the best use of training time for soccer. Run in a small space, ball drills, etc. done at a lower intensity for a longer time would be a better bet.

Wait. it really depends whether you are currently playing or not. Are you playing everyweek? If so I would go for interval training/speed or even short tempo runs.

Also, I like the aerobic runs but changin directions and having to stop and push again every 20/30 meters.

If you are off season I would do more aerobic and weight training for some time and begin transitioning as it gets closer to season kickoff. Once you are playing I would keep my longer (and by this I mean long steady effort like marathoners do) to 2/3 miles and spend most time work on fast movements, intervals, sprinting, changing directions, etc.

I had to take the season off unfortunately due to an injury. What would be the best way to structure an aerobic base program?

Durng a game, most professional players don't go over 10 k and that includes a lot of walking. you are fine with those types of run long runs. focus more on reaction and speed once you have built that base to run 10 k at good speeds.

I would disagree, you need a program to establish an aerobic base as discussed in the article I posted earlier and work on movement skills related to soccer. As someone who trained for soccer mentioned above none of their practices had more than a mile run. Soccer players may cover a 10k distance in a game but the demands of soccer (sprints, direction changes, contact with other players) are substantially different than the basic steady state straight line running involved in a 10k.

Have you considered asking your soccer coach for advice? It seems like you are letting yourself be whipsawed by each new opinion that gets posted.

At the moment I'm not on a team, so I don't have a coach to ask.

If you were on a team, or plan to join one talk to the coach. Most coaches are in for the love of the game and would be happy to help you. Or Google "off season soccer training program. Brings back about 40 million hits. Here is a sample that looks to be running specific: